Sunday, January 29, 2012

3 salad tips that will keep you satisfied & energized

Many of my clients and friends love to include salad as one of their "Go-To" lunches. Salad can be so diverse, easy to pack and full of nutrient-dense, calorie light vegetables - a wonderful meal to help you maintain your health. It's important to make this meal complete and include all the foods that will keep you going for the rest of your day. Here are 3 tips when planning your salads:

1. Include a source of protein
  • You need to stay full from lunch hour all the way until your afternoon snack or dinner, so include foods that are going to fill you up - like protein. Include 1/4 cup of nuts or seeds OR 1/2 cup of legumes to your bowl of veggies OR include some hummus, low-fat cheese or boiled eggs on the side.

This leafy green salad has pine nuts and cheese to help pack in the protein and is also shown with a side of hummus.

2. Continue on with carbs

  • Carbohydrates are the macronutrient that provide us with energy. Without it, you may feel tired, lathargic and/or unmotivated. Make sure to include good quality, high-fibre sources of carbohydrates in your day like oatmeal, barley, whole grain breads and fruit. Add carbs to a salad by mixing in a lovely whole grain, adding fruit like apples or pears, or serving bread on the side.
1/2 cup quinoa adds good quality carbs and bonus... is a complete protein!

3. Variety is key

  • Don't get bored of the same old salad. Try different seasonal greens - right now in Ontario we can get greenhouse arugala, spinach and boston lettuce. Add fresh fruit like pears, apples or orange slices. Add protein with chickpeas, lentils, hummus, quinoa or low-fat cheese. Use avocado, nuts and olive oil for healthy fat. Try shredded winter vegetables like carrots, cabbage or beets!
If you need a little inspiration buy a salad cookbook, the pictures and ideas can help you stick to your healthy eating goals while being satisfied, enjoying tasty food & feeling good.

Much love & good eating,


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